CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

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2: Back Rack Lunge (10×4 AHAP)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Run 100m

9 Cleans (135/95)

9 Burpees over the bar
scale power cleans to an initial unbroken set